Crossfit Garage – CrossFit Metcon Axel (Time) 6 Rounds for Time w/ Weight Vest (20/14) 9 Box Jumps (24/20) 11 Sit-Ups 12 WBs (20/14) Starting at 1:00, perform 1 Burpee at the top of each minute Cool Down :45/side Standing Calf StretchRead more

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 6 8 Banded Good Mornings 8 Up-Downs 8 Scap Pull-Ups 8 Kip Swings 5 Tempo DL (2121) empty bar 5 Tempo DL (2121) light 5 DL (No Tempo) increased Weightlifting Deadlift (5×5) building Metcon DL Burp Toes + Clean (AMRAP – Rounds and Reps) On a 13:00 clock: AMRAP X 8 5 Deadlift (225/155) 5 Bar Facing Burpees 5 T2B *Immediately following 8 min AMRAP, build to a 1 RM Clean (5:00)*log Clean in Notes + Bright Spot Clean (1×1) Cool Down 1 min/side lying back stretch (pull knees to the side, keep shoulders square) 1 min cat-cow stretch Bright Spot Toes-To-Bar Power CleanRead more

Crossfit Garage – CrossFit Warm-up (No Measure) 400m Jog Into.. LINE DRILLS (25’ down w/ light jog back to the start) 25’ Walking Knee Hug 25’ Walking Figure-4 Stretch 25’ Quad Stretch 25’ Toy Soldier Kicks 25’ Butt Kickers 25’ High Knees 25’ Power Skip 25’ Karaoke (R) 25’ Karaoke (L) Into.. 200m Jog Metcon emom run front rack carry (Weight) EMOM X 16 Minute 1: 200m run Minute 2: 100m KB Front Rack Carry (53/35) Finisher Every 2 minutes x 5 10 KB Hammer Curl 10 KB Overhead Tricep Ext. 10 (5/5) KB Halos Bright Spot Double KB Front Rack Carry 200m Run (Time) Cool Down 1:00/side Calf Stretch 1:00 Standing Tricep StretchRead more

Crossfit Garage – CrossFit Warm-up (No Measure) Wrist Mobility Shoulder Opener Stretch 2 Rounds: 10/8 Cal Bike 10 Elbow Rotations -> 8 Strict Press -> Push Press Split Jerk Prep: 1×3 – 3 sec pause in receiving position (empty bar) 1×3 – 2 sec pause (light load) 1×2 – 1 sec pause (light-moderate load) Weightlifting Split Jerk w/ 1-sec Pause Overhead (5×2) *building Metcon Cal Push Press Intervals (Time) 6 Rounds: 12/10 Cal Bike 10 Push Press (115/75) *Rest :30 between rounds*Row: 14/12 Cool Down 1:00 Hands on Wall Prison Stretch 1:00/Side Barbell Quad Smash Bright Spot Split Jerk Pause Split Jerk 2-sec Pause Overhead Push PressRead more

Crossfit Garage – CrossFit Warm-up (No Measure) 2 Rounds: 150m row 10 Straight Leg Sit-up 10 Birddogs 10 Step-Ups→ Box Jumps 2nd Round – Quad Stretch/Calf Stretch Metcon Row Sit-up Jumps (AMRAP – Rounds and Reps) AMRAP X 20 1250m Row 40 Ab-Mat Sit-Ups 20 Box Jumps (24/20) Rx+ All rows sub 5:00 Finisher 12 Minutes working on Ring Muscle Up Progressions Bright Spot 1,250m Row (Time) Sit-ups Box Jumps Ring Muscle Up Cool Down 1:00/side Banded Lat Stretch 1:00/side Banded Shoulder Distraction StretchRead more